| September |
Speed & Shape |
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Races |
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| sub.goal |
Good sleeping, recovery
and food |
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2-3 weeks reduce &
shape |
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| date |
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plan |
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strength |
time (min.) |
distance(km) |
comment/condition |
主観的疲労度(1-5) |
etc |
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min. |
km |
hrs |
| 9/1 |
wed |
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walking, trekking |
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run |
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| 9/2 |
thu |
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cross |
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trail |
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| 9/3 |
Fri |
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orienteering |
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track |
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| 9/4 |
sat |
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intensity |
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| 9/5 |
sun |
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1 |
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2 |
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| 9/6 |
mon |
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3 |
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4 |
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| 9/7 |
tue |
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| 9/8 |
wed |
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total |
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min/km |
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| 9/9 |
thu |
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| 9/10 |
Fri |
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12km/hr |
5'00 |
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10km/hr |
6'00 |
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| 9/11 |
Sat |
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full rest |
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12km/hr |
5'00 |
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| 9/12 |
sun |
model event for Middle race |
2 |
60 |
4.0 |
check the terrain |
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13km/hr |
4'37 |
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| 9/13 |
mon |
WOC Middle distance Q |
4 |
38 |
4.5 |
決勝進出ならず |
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14km/hr |
4'17 |
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warming up &
down |
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2 |
40 |
3.0 |
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| 9/14 |
tue |
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| 9/15 |
Wed |
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| 9/16 |
Thu |
pm; long Spectators race(1:10000/5m) HR165-170 |
4 |
43 |
5.0 |
少しだるいが追い込む。 |
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| 9/17 |
fri |
am;relay training with team members and shin |
4 |
4 |
40.0 |
思ったより体は動く |
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後半ミスして離脱 |
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| 9/18 |
Sat |
pm;relay training |
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2 |
40 |
3.0 |
middle決勝後、同テレインにて |
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| 9/19 |
sun |
WOC Relay 3rd leg 6.5km/ (HR170) |
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4 |
58 |
6.6 |
思ったよりHR上がらず |
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warm up & cool down |
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2 |
40 |
3.0 |
体は重くない |
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| 9/20 |
mon |
move to Norway from Sweden |
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0 |
0 |
0.0 |
寝不足、くたくた |
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| 9/21 |
tue |
trekking in Norefjell, Norway |
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1 |
150 |
6.0 |
風強く寒い |
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| 9/22 |
wed |
trekking in Norefjell, Norway |
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1 |
150 |
10.0 |
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| 9/23 |
Thu |
move to Jpana from norway |
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0 |
0 |
0.0 |
遠征おしまい。 |
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| 9/24 |
fri |
arrived at Japan and
went to the office(14;30) |
0 |
0 |
0.0 |
さすがにだるい |
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| 9/25 |
sat |
rest sleep all day
and bad condition |
0 |
0 |
0.0 |
腹痛 |
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B |
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| 9/26 |
sun |
rest sleep all day
and bad condition |
0 |
0 |
0.0 |
腹痛 |
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| 9/27 |
mon |
rest; meet to X,
Ikebukuro |
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0 |
0 |
0.0 |
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| 9/28 |
tue |
gym:treadmill(5min/km, HR140-150 |
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3 |
40 |
8.0 |
今いち脚が重い |
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squash |
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1 |
40 |
0.0 |
しゅんぱつ力はいい |
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| 9/29 |
wed |
gym: squash |
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1 |
40 |
0.0 |
疲れている |
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| 9/30 |
thu |
gym: step machine(HR140-150) |
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2 |
30 |
0.0 |
トレーニング後昭島のジム見学 |
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squash |
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2 |
40 |
0.0 |
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0.0
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813.0
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93.1
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0.0 |
hrs |
13.6
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| Strength |
1 |
to HR120 |
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2 |
HR120~145 |
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3 |
HR145~ |
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4 |
HR160~Max |
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